Its the third week in the cycle of front squats! time to PR again!! 5 sets of 1 rep front squats, build up to your max. Everyone is kicking ass at this, numbers are sky rocketing. Then the Wod is a 15 min amrap Run 100m (to the fence and back) 12 push press #95/65...Read More
Get in and stretch your shoulders and legs for at least 10 minutes. warm up. 25 slam balls 25 deep squats. go slow, hold at the bottom, drive your knees out. chest up, back straight. Wod 7 min amrap 10 box jumps 20/24 10 knees to elbow ———–rest 4 minutes—————- 7 min amrap 7 front...Read More
Warm up. 2 rounds 25 slam balls 25 air squats mobility… legs and shoulders. WOD 25 minute Amrap Run 400m 15 Kettlebell swings #55/#35 10 burpees Pace yourself. this is an endurance wod. stay under the red line. Intensity should be up, but not at the same level as 10 minute WOD.Read More
“DT” Five rounds for time of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps This is harder than it looks. It will end up being about 20 minutes of heavy weight lifting. pick a weight that is challenging on the push jerk. the push jerk...Read More
Warm up 2 rounds Run 200m 5 push up 10 box jumps 15 wall ball Mobility Strength Front squat- 5 sets of 3- go heavy- Knees out! Elbows up. Take a deep breath in at the top, hold it on the way down to keep your core stable. WOD 20 min amrap 20 walking lunges...Read More
Warm up. get mobile. then Strength- Front Squats 5-5-5-5-5 add weight every time. last set of 5 should be at or close to failure. WOD 20 Min Amrap 5 Knees to elbows 10 Kb swings 55/35 15 Box jumps 24/20 400 Meter runRead More
Standard warm-up Mobility-shoulders, wrists, hips. Strength- 10 minutes to find your one rep max push press. get warm and practice technique with a lighter weight. WOD 10,9,8,7,6,5,4,3,2,1 of the triplet. Push press 95/65 sit ups box jumps 20/24Read More
